Are you pregnant and looking for ways to relax or stay fit? Consider prenatal yoga! Did you know that prenatal yoga may also help you prepare for labor and promote your baby's health? Before you begin prenatal yoga, learn why prenatal yoga may benefit you during pregnancy, as well as what a typical class entails and important safety tips.

What are the benefits of prenatal yoga? Prenatal yoga encourages stretching and strengthening your muscles, mental centering and focused breathing. Research suggests that prenatal yoga is safe and can have many benefits for pregnant women and their babies.

For example, studies have suggested that prenatal yoga can:

Improve sleep

Reduce stress and anxiety

Increase the strength, flexibility and endurance of muscles needed for childbirth

Help to ease common discomforts of pregnancy

Increase energy, promote circulation, help with posture

Promote a deeper sense of connection to and awareness of your baby

Prenatal yoga is also a wonderful place to meet other mamas and create lasting friendships and bonds with parents in your community who will have children your same age!

What happens during a typical prenatal yoga class? A typical prenatal yoga class may involve:

Breathing. You'll be encouraged to focus on breathing in and out slowly and deeply through the nose. You may also practice different breathing techniques to use during labor. Prenatal yoga breathing techniques may help you reduce or manage shortness of breath during pregnancy and work through contractions during labor.

Gentle stretching.You'll be encouraged to gently move different areas of your body, such as your neck, spine, legs, hips and arms, through their full range of motion.

Build Strength.Yoga is not only about stretching! It is important, especially during pregnancy, to build strength as well as flexibility! During pregnancy our body releases a hormone called 'relaxin' which helps our joints to open in preparation for birth. However, we can feel less stable because of this. You will work on engaging muscles to stabilize joints.

Postures.While standing, sitting or lying on the ground, you'll gently move your body into different positions called 'asanas' aimed at building your strength, flexibility and balance. Props — such as blankets, cushions and belts may be used to provide support and comfort. Breath will continue to be a central focus.

Cool down, relaxation & meditation.At the end of each prenatal yoga class, you'll relax your muscles and restore your resting heart rate and breathing rhythm in a final resting pose called 'savasana'. Here you will rest completely, letting go of all effort. Class may end with a brief meditation where you may be encouraged to tune in to your own breath, pay attention to sensations, thoughts and emotions, orrepeat a mantra or wordto bring about a state of self-awareness and inner calm.

Safety Tips:

Talk with your care provider to make sure yoga or any other exercise is appropriate for your pregnancy.

Avoid deep twists or any other movements that may compress or reduce space for your baby.

Avoid lying down on your belly or flat on your back after the 1st trimester.

Do not over heat.

Listen to your body. Yoga is about tuning in and following your intuition.

Avoid deep backbends especially if you feel a strain or a pull on the round ligaments that support the uterus or across the muscles in the abdomen.

Take rest as needed.

Avoid any movements that make you feel dizzy or lightheaded.

Be sure to communicate with your yoga teacher about any complications or unusual symptoms you are experiencing in your pregnancy.